how to shed fat fast

[lost!!]

anyone know how to shed lots of fat very fast while building muscle at the same time? Is it really possible?

[LiamGTR]

When you find out let me know

[cuntos]

I would imagine if you took shit loads of hGH and gear and a gram or so of DNP you could do it - lol!

Note to MJWild: This is a joke! Please DON'T do it. It'll probably kill you (or anyone else for that matter)!!!!

[gerthebear]

it's impossible mate.

but

if you want to try and loose fat quickly, you could try the velocity diet, search for it on T-nation.

disclaimer notice: i am NOT reccommending this, just making you aware of it :)

[MJ]

I would imagine if you took shit loads of hGH and gear and a gram or so of DNP you could do it - lol!

Note to MJWild: This is a joke! Please DON'T do it. It'll probably kill you (or anyone else for that matter)!!!!

lol... Already done it, didn't work for me though :D


But on topic, technically in theory it is possible to lose fat and gain muscle at the same time.

While you do need a calorie deficiency to lose weight, diets such as a low carb which burns fat for energy, even on a high calorie would allow muscle mass to form aswell.

Unless im wrong.. Im sure jam will give some insight to this.

[jamwithtupac]

Ive been cutting down for the last 6 weeks, I have lost 7kg and my strength has gone up no problem, (where you referring to me MJWild by the use of the word jam?)

I increased my weight training to 4 times a week, trained longer at around 2 hours and harder. Kept reps low as usual but didnt take as much rest between sets. Monday, Wednesday, Friday, Saturday.

I swim every Tuesday morning at 7.15-7.45 before 8.15 lecture.
I do cardio whenever on other days by whatever means eg tennis.

I changed my diet dramatically, stopped drinking 2 litres of semi skimmed milk every day, instead now drink 2 litres in 3 days of skimmed milk.

I stopped drinking lots of fruit juice
I increased protein a bit more
Decreased the amount of carbs with each meal, for example 1 piece of brown bread is enough carb for me with 6 eggs in the morning.
I keep Saturday and Sunday as days where I cheat a bit.
Stopped drinking beer, and only deal with whiskeys, vodkas.
Dont eat carbs late also.
Get decent sleep on most days.
Weighted ab work with high reps.

Thats what Ive done, personally I dont think its possible to build hugh amount of muscle on a big fat loss routine, however if you do it right, you can burn fat, you can gain in strength, and shape the muscle up well (which will make you look bigger)

Btw Im no where near perfect yet, still want to get leaner. (Ive just turned 20 years old so maybe that is a factor as to how quick I can burn the fat)

[MJ]

Ive been cutting down for the last 6 weeks, I have lost 7kg and my strength has gone up no problem, (where you referring to me MJWild by the use of the word jam?)

I increased my weight training to 4 times a week, trained longer at around 2 hours and harder. Kept reps low as usual but didnt take as much rest between sets. Monday, Wednesday, Friday, Saturday.

I swim every Tuesday morning at 7.15-7.45 before 8.15 lecture.
I do cardio whenever on other days by whatever means eg tennis.

I changed my diet dramatically, stopped drinking 2 litres of semi skimmed milk every day, instead now drink 2 litres in 3 days of skimmed milk.

I stopped drinking lots of fruit juice
I increased protein a bit more
Decreased the amount of carbs with each meal, for example 1 piece of brown bread is enough carb for me with 6 eggs in the morning.
I keep Saturday and Sunday as days where I cheat a bit.
Stopped drinking beer, and only deal with whiskeys, vodkas.
Dont eat carbs late also.
Get decent sleep on most days.
Weighted ab work with high reps.

Thats what Ive done, personally I dont think its possible to build hugh amount of muscle on a big fat loss routine, however if you do it right, you can burn fat, you can gain in strength, and shape the muscle up well (which will make you look bigger)

Btw Im no where near perfect yet, still want to get leaner. (Ive just turned 20 years old so maybe that is a factor as to how quick I can burn the fat)

lol yeah, I could'nt remember what the rest of your name was :)

How much BF have you lost?

[jamwithtupac]

you can call me jam:)

I dont know my body fat percentage, dont have it checked, I go by mirror only. But I have lost quite a bit of bodyfat I would say, and the abs are coming through now, lower abs are a pain though but thats the last part to really get lean. Atm Im training for competition, so Im hoping I can just about make under 90kg on the day, which is a drop from the 97.6kg I was in my first comp.

I would say you can get more tired weight training while on a cut so maybe drop the sets on assistance exercises but still hit it hard and heavy.

[gerthebear]

the question was, how to losse weight and gain muscle fast, jam is dieting 6 weeks and still going, that is a traditional method of dieting, slow depletion which in turn will keep muscle and/or gain muscle.

point is, there is no "fast way" of doing it, if this was the case, ronnie coleman or any BB'er for that matter, wouldnt be doing a 12week competition diet prior to the olympia.

the velocity diet is like a 2-3week sort of thing, not fully sure, but if you are in anyway small, i wouldnt reccommend it and you need a significant amount of muscle in order to gett the full effect, otherwise youll just end up looking malnourished!, i know a lad who did it and was 106kgs and weighed about 86 at the end of it, his strength dropped and so did his muscle. ive seen the veolicty diet in the flesh lol

[jamwithtupac]

take your time to burn the fat, if you still want to keep the strength and the muscle size, the slower you take to burn the fat the more likely you keep the muscle and strength

read up on www.teenbodybuilding.com, which is what I used in my days before plifting

[MattGriff]

Train your ass off, take lots of drugs, get lypo

[MJ]

Train your ass off, take lots of drugs, get lypo

drugs?! thats cheatin' :) just get lypo tis the easiest solution.

[Martin Brown]

It is possible, just. Its certainly alot more possible for newer trainee's and those farther out of shape, who can shed loads of fat and see great increases in strength at the same time.

For the more advanced people is a different story and gets more technical. But yeah GH etc will help the process, and timing carb intake and cardio work are essential.

It s just a pain in the ass to lose weight, it stinks.

M

[jamwithtupac]

Only dissapointing thing is that the Boar hasnt replied to this thread, as hes an example of losing fat and getting lean

[cornelius parkin]

Stopped drinking beer, and only deal with whiskeys, vodkas.


Winner mate winner but where in the world is the bed room cardio i was telling you about:-?

[jamwithtupac]

Winner mate winner but where in the world is the bed room cardio i was telling you about:-?

Ah yeah, forgot to mention mate, I took your advice and bought myself an exercise bike to do bedroom cardio. Thanks for the advice corn :):)

[Hellspawn]

mmmm:rolleyes: mmmm:rolleyes:mmmm:confused:

you can by carefull diet retain a lot of muscle whilst reducing body fat but i doubt very much if you can actualy increase muscle mass though you will look like you have.
you need a body fat analysis done first to see how much lean tissue you comprise of then work out how much protein is required to remain in a possitive nitrogen balence while reducing carbohydrate intake by 500 cal per day and increasing cardio by 500 cal a day you will lose 2lb of body fat per week

[LiamGTR]

it's impossible mate.

but

if you want to try and loose fat quickly, you could try the velocity diet, search for it on T-nation.

disclaimer notice: i am NOT reccommending this, just making you aware of it :)

I can see why you are not recommending this, even the 'revised version' on T-nation is bad!

[Hellspawn]

T Nation Lol Tiny Tim & Tubby TC (only six pack his ever seen is in his fridge)

[aaron_lohan]

Only dissapointing thing is that the Boar hasnt replied to this thread, as hes an example of losing fat and getting lean

Hes also a good example of how to go from a 300kg squat to a 140 squat, a 205 bench to a 120 bench and 260 dead to a 195 deadlift in just 9 months

[jamwithtupac]

Hes also a good example of how to go from a 300kg squat to a 140 squat, a 205 bench to a 120 bench and 260 dead to a 195 deadlift in just 9 months

are you sure? It seems like you are comparing equipped lifts to raw lifts mate, which isn't really fair.

[altug]

Just shed body fat with a low/relatively low carb diet and train hard.
Your shoulders and lats will get wider because of the inches you lost from your waist and that 'ahnold vein' will add 1-2 inches to your arms.

[Ian "jabber" Rutherford]

start taking smack with a bit of crack cocaine, believe me the weight just fucking drops off you . . . . but your whole life goes down the toilet also, but on the up side you can still get a job selling the Big Issue

[beerdrinkintim]

I've had success with "The anabolic Diet" by Maura DiPasquale. Its basicaly limiting your carbs to 20-30 grams per day for 5.5 days and anything you want for the next 1.5. You can eat as much meat and fat as you want during that time.

So I typically eat bacon and eggs for breakfast no toast. Hot dogs and cottage cheese for lunch and 1/2 pound of beef with a couple cups of brocolli for supper. Saturday morning I skip breakfast and then its donuts and beer for the next coupel of days. Seriously I eat a lot of carbs, protein and fat from Saturday noon and all day Sunday.

[Hellspawn]

getting as bad on here as on the strongman forum they are all posting photos of themselves doing lat spreads an posin around like a bunch of poofta's :D

[Tall]

anyone know how to shed lots of fat very fast while building muscle at the same time? Is it really possible?

Yes, and no is the short answer...

I recently read a study which showed a VLCD (~800kcals ED) combined with 3/4 resistance (read: weight) training sessions per week would permit weight loss and resulted in no loss of LBM.

That sounds too close to the edge for me so I don't fancy trying it...

Last year I did a 2 week diet where I dropped a good amount of BF in only two weeks by doing a modified PSMF (Protein Sparing Modified Fast) - training 3 times per week in the AM, walking 4 miles every day and eating ~2000kcals per day coming from Protein and Fat.

I leaned out considerably, with no loss in strength - althought I didn't gain any strength either it has to be said...

Getting back to the point, fast fat loss has always come about via the massive reduction of carbs, to place the body into a state of ketosis. The body will always use the major fuel source in the blood stream, so when ketones in the blood stream outnumber glucose, the body will be burning ketones for energy, with the ketones coming from oxidised fat stores.

So with the correct manipulation of Fat and Protein (70/30) is possible to as a very minimum, loose fat, maintain muscle mass and strength without feeling tired.

(Consumption of too much protein, or a protein only meal will result in the body converting protein to glucose, hence a fine balance must be kept in order to ensure the body stays in ketosis during the day)

However I beleive that an improvement can be made to the above by consuming carbs both pre and post wo as that should further fuel workouts, and increase strength and LBM (at the cost of stopping fat oxidisation for a few hours) - I also think that a refeed is required to stop a slowdown of thyroid function (That being said, L-Tyrosine & an ECA/Side Stack can be taken.

I would do Tabatas for Cardio PWO, and do 30mins walking ED.

Now for the milliondollar question... Why don't BB'ers use this method during pre-comp...?

The same reason they don't do HIIT pre-comp, they aren't just interested in fat loss, they have to come in at a certain condition with Full muscles, hence the carb cycling and massive carb ups pre-contest.

I've never seen anyone manage to get to sub 8% on any kind of modified keto diet, I think at that point being get scared and assume carbs are more protein/muscle sparing than fats are and resort to a traditional BB'er diet.

That being said from memory Layne Norton (sp?) who's a natty BB'er comes in fairly shredded and uses HIIT as part of his pre-comp as opposed to the standard walking... So perhaps the rules are changing...?

In short you can loose fat quickly and safely, although the faster you try to lose fat the more risk of muscle loss you have...

Sorry for the very long post - hope it makes some sense...?

[MattGriff]

Bah all bollocks, take loads of drugs and you will be fine!

[Tall]

Bah all bollocks, take loads of drugs and you will be fine!

I have 3 aspirin in my drawer...? :rolleyes::shock:

[Martin Flett]

drugs?! thats cheatin' :)

Agreed. In fact nearly as reprehensible as 16 year olds endorsing Jack Daniels.;)

[Ian "jabber" Rutherford]

getting as bad on here as on the strongman forum they are all posting photos of themselves doing lat spreads an posin around like a bunch of poofta's :D

yea, people will be getting there fucking cocks out next. . . ha ha

[MJ]

What is Tabatas?

[Tall]

What is Tabatas?

Its a modified HIIT (High Intensity Interval Training) - basically 20secs work, 10secs rest for 8 sets.

The rowing machine / Squat to Overhead Press (Thrusters) / Front Squats / Clean and Press seem to be the best exercises with this.

It's supposed to promote increases in Natty Test & GH, and burn fat via EPOC.

It certainly beats running :)

[MJ]

Its a modified HIIT (High Intensity Interval Training) - basically 20secs work, 10secs rest for 8 sets.

The rowing machine / Squat to Overhead Press (Thrusters) / Front Squats / Clean and Press seem to be the best exercises with this.

It's supposed to promote increases in Natty Test & GH, and burn fat via EPOC.

It certainly beats running :)

o ok, i used to do them with thrusters, good stuff.

[MattGriff]

It's supposed to promote increases in Natty Test & GH, and burn fat via EPOC.

It certainly beats running :)

Balls to that, I and several others here know just how to increase test levels without writing a thesis on the subject and spending hours reading wikepedia crap but rather training, eating and resting. Proof is in the pudding, not in the words on the net!

[Tall]

Balls to that, I and several others here know just how to increase test levels without writing a thesis on the subject and spending hours reading wikepedia crap but rather training, eating and resting. Proof is in the pudding, not in the words on the net!

Squats & Deads being two of the best methods :)

[Phil E]

Its a modified HIIT (High Intensity Interval Training) - basically 20secs work, 10secs rest for 8 sets.

The rowing machine / Squat to Overhead Press (Thrusters) / Front Squats / Clean and Press seem to be the best exercises with this.

It's supposed to promote increases in Natty Test & GH, and burn fat via EPOC.

It certainly beats running :)

Yeah, but it's bloody nasty! I did 10x(30 seconds hard,+30 seconds easy) on an erg for a while and that got me pretty fit, while being slightly less traumatic than the tabata protocol.

[Tall]

Yeah, but it's bloody nasty! I did 10x(30 seconds hard,+30 seconds easy) on an erg for a while and that got me pretty fit, while being slightly less traumatic than the tabata protocol.

Lol. No pain, no gain :shock:

I've got to start doing 12 sets of Tabatas instead of 8 to improve conditioning. It's bad enough doing any cardio after Squats/Deads... Next I'll be walking into the gym with a Box for Box Squats & a sick bucket for Cardio lol! :p

[Boar]

Hes also a good example of how to go from a 300kg squat to a 140 squat, a 205 bench to a 120 bench and 260 dead to a 195 deadlift in just 9 months

Aaron , if brains were dynamite , you wouldnt have enough to blow an ants hat off.

the last thing on my mind when i decided not to be a fat twat anymore was how much i would lose from my total :confused:

you carry on growing that paunch and collecting chins.

[aaron_lohan]

Aaron , if brains were dynamite , you wouldnt have enough to blow an ants hat off.

the last thing on my mind when i decided not to be a fat twat anymore was how much i would lose from my total :confused:

you carry on growing that paunch and collecting chins.

Maybe thats just your insecurities, i can't see why on earth someone would throw away a good total just to lose weight.

[MattGriff]

Boar wanted to look at things from a different perspective, he wanted to drop bodyfat and be healthier then get stronger at a lower weight, he has a family which does come first. if he comes back up to the 110's in a couple of years his total will beat his old total by a fair amount. But the key is here 'if' he wants to.
Once he finds where he is happy and fit at a healthy weight for him in terms of what he wants he can work on getting stronger, again IF he wants to.

Dave W lost alot of weight too, he gained shit loads to take the bench record but said he found it hard to carry the additional weight around due to gaining it so fast as unlike many of the supers like Andy and Bulldog he hasn't got well over a decade of solid training and solid gains from that trainign to support it.

[Boar]

thanks matt, bang on there !!


i can't see why on earth someone would throw away a good total just to lose weight.

I know you cant mate, and thats the difference between us.

and far from being insecure, im jonnysecureunit, for sure !! thats why i couldnt give a fuck if my total is 750 or 450

[Ian "jabber" Rutherford]

Dave wasnt happy with his weight and decided to trim down. .boar wants to do the same, good for him . a person should do what makes them happy. i know where you are coming from as far as throwing away agood total but it all depends on what you want at the time. i train because i enjoy doing it but if my health was an issue i wouldnt give it a second thought at stopping training and trying to do somethig positive towards my well being like cardio. Its not healthy crryinig a lot of bodyweight around, lets not kid ourselves (well at least me). I weigh about 130kgs and get out of breath walking. when i was in the army i weighed 13stone and was very fit so i know i am not fit at the moment.
but each to there own.

[MJ]

You never know Rutherford, you might still be 13 stone, those balls seem pritty huge, you sure they dont make up the extra 48kg? lol

[pat griffin]

You never know Rutherford, you might still be 13 stone, those balls seem pritty huge, you sure they dont make up the extra 48kg? lol

LOL:D:D:D

[cuntos]

Dave wasnt happy with his weight and decided to trim down. .boar wants to do the same, good for him . a person should do what makes them happy. i know where you are coming from as far as throwing away agood total but it all depends on what you want at the time. i train because i enjoy doing it but if my health was an issue i wouldnt give it a second thought at stopping training and trying to do somethig positive towards my well being like cardio. Its not healthy crryinig a lot of bodyweight around, lets not kid ourselves (well at least me). I weigh about 130kgs and get out of breath walking. when i was in the army i weighed 13stone and was very fit so i know i am not fit at the moment.
but each to there own.Sounds like you're maybe thinking of dropping a litle bit of weight Ian... ;)

I sometimes think it would be a good idea to drop a bit of weight. 130k is a great weight to be, but I didn't really enjoy it in the summer. MUCH too hot the whole time!

But then someone offers me a pie, or some Guinness, or chocolate or whatever and I think fuck it!

[Boar]

130k is a great weight to be

tom !!

werent you on a (secret) mission to lose a little of the 'extra' ?

ofcourse the more Tom there is the better the hug, so im happy.

good lord im so much better off , i dont recognise the guy in the british championship vids anymore , RIP fat strong boar.

[Boar]

What is Tabatas?

I have a real nifty tabatas timer (mp3 format) that you can put in your mp3 player or burn onto a CD - doing tabatas sprints was single most painfull 4 minutes of my life , discounting the incident with the guy in the park.

also got the bleep test, as i know everyone loves that !

[Ian "jabber" Rutherford]

You never know Rutherford, you might still be 13 stone, those balls seem pritty huge, you sure they dont make up the extra 48kg? lol

my balls weigh about 32kgs, thanks for noticing. .

;)

[lee lumpy price]

What are you weighing now boar?

[Tall]

I have a real nifty tabatas timer (mp3 format) that you can put in your mp3 player or burn onto a CD - doing tabatas sprints was single most painfull 4 minutes of my life , discounting the incident with the guy in the park.

also got the bleep test, as i know everyone loves that !

Where did you get that from mate...?

[Boar]

What are you weighing now boar?

Hi Lumpy !! lifting in the 110's at last years british was an awsome day !! good luck with your 2008 campaign !

im 77kg's (down from 107) admittedly i have gotten hooked on cardio and conditioning and im looking to sneak back up 82,keeping my new found buffness !!

Tall !!

you may be able to download it from here:

http://www.uploading.com/files/FLDESR2Z/tabata.mp3.html

not sure how it works though, if you cant, PM me and ill send you it on a disc

[lee lumpy price]

Keep my misses away from you then!!!
I've gone the other way 118kg at mo but will be 110kg for euros. Training going well did not do to bad in ireland.
Will you be competing soon.

[Hellspawn]

Only another 2kg Boar an we can go head to head ! mmmmm perhaps i should have worded that a bit diffrent on second thought :icon_mel:

[Tall]

Hi Lumpy !! lifting in the 110's at last years british was an awsome day !! good luck with your 2008 campaign !

im 77kg's (down from 107) admittedly i have gotten hooked on cardio and conditioning and im looking to sneak back up 82,keeping my new found buffness !!

Tall !!

you may be able to download it from here:

http://www.uploading.com/files/FLDESR2Z/tabata.mp3.html

not sure how it works though, if you cant, PM me and ill send you it on a disc


Just downloaded it - need to find some headphones to check it worked :D